One study in more than 500 adults over 12 months found that higher adherence to a Mediterranean diet was associated with double the likelihood of weight loss maintenance ( 4).

Don’t self-sabotage. If you leave the program open to negotiation when you have a bad day or a special occasion, you are setting yourself up to fail. If you don’t clean out your pantry, if you tell yourself “one glass won’t matter,” if you say “I’ll try to do all 30 days,” you are setting yourself up to fail. Language matters, and “I’ll try” leaves you an out. Wake up each day and say, “I am Whole30, and I will keep this promise to myself.” Studies that have shown that eating a balanced diet that includes foods high in potassium, magnesium calcium and fibre helps to lower blood pressure. Adding a 5g teaspoon of sugar to 5 cups of tea or coffee adds the same as 20 rich tea biscuits or three Mars bars Increasing your intake of potassium-rich foods — which counterbalance some of sodium’s effects — also helps. Foods rich in potassium include potatoes, squash, kidney beans, bananas, and spinach ( 51). Summary Sleeping allows your brain to reorganize and recharge itself, as well as remove toxic waste byproducts that accumulate throughout the day ( 11, 12).Tonic water gets its bitter flavour from quinine. This has been found to interact with some medications, including digoxinand warfarin, and has also been linked with irregular heart rhythmswhen prescribed as a medication.

Intermittent fasting has been linked to anti-aging effects, increased insulin sensitivity, improved brain health, reduced inflammation, and many other benefits ( 29, 30). Trial data suggest that people taking Saxenda for 56 weeks lose, on average, 1st 4lb (8.4kg), or eight per cent of their body weight. Women who lose a lot of blood during their monthly period (heavy periods) are at higher risk of iron deficiency anaemia and may need to take iron supplements. In a clinical trial, published in the New England Journal of Medicine in 2021, Wegovy-treated participants lost about 2st 5lb (15kg) over a 68-week period. This equated to an average of about 15 per cent of their body weight.

Try out chlorella. Chlorella is a type of algae that has many nutritional benefits and may enhance the elimination of toxins like heavy metals, according to animal studies ( 59). Energy drinks come with a price premium due to their added ingredients such as taurine and guarana, as well as caffeine. Dairy foods are good sources of calcium. Some can be high in saturated fat, so opt for lower fat versions such as semi-skimmed milk, low-fat yoghurts and low-fat cheese. Include two to three servings per day. Certain legumes. Green beans and most peas (including sugar snap peas, snow peas, green peas, yellow peas, and split peas) are allowed. Like the flexitarian diet, the MIND diet does not have a strict meal plan, but instead encourages eating 10 specific foods with brain health benefits.

You can limit junk food by leaving it on the store shelf. Not having it in your kitchen takes away the temptation altogether. There is little research concerning the MIND diet and weight loss. Yet, since it is a combination of two diets that promote weight loss, the MIND diet may also help you lose weight. But gender is not the only factor that affects our susceptibility to junk food. Our personal history can play a role too, says Dr Saira Hameed, an NHS weight-loss expert and author of The Full Diet.The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet combines aspects of the Mediterranean and DASH diets to create an eating pattern that focuses on brain health. How it works Studies show that it may take up to 52 weeks to produce significant weight loss and clinical benefits ( 27). Whether it’s chocolate or flavoured coffees such as hazelnut or salted caramel, the sugary ingredients plus the full-fat milk and cream on top makes these indulgent drinks high in calories and saturated fat. A large caramel-flavoured blended coffee drink, for example, can come in at 450 calories – that’s three times more than a can of cola. Research links high consumption of sugary and highly processed foods to obesity and other chronic diseases, such as heart disease, cancer, and diabetes ( 27, 28, 29). Discover the revolutionary science behind the pioneering weight-loss programme that gets life-changing results